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Training Log Archive: michalmy

In the 7 days ending Aug 8, 2021:

activity # timemileskm+m
  Bike2 2:25:23 26.13(10.8/h) 42.06(17.4/h) 612
  MTB3 1:57:33 20.4(10.4/h) 32.84(16.8/h) 659
  Physical work1 1:50:00 0.07(24:35:14) 0.12(15:16:40) 12
  Run1 1:46 0.24(7:27) 0.38(4:37)
  Total7 6:14:42 46.85(8:00) 75.39(4:58) 1282
averages - sleep:7.2 rhr:83 weight:65.1kg

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MoTuWeThFrSaSu

Sunday Aug 8, 2021 #

11 AM

MTB hills (trails) 42:28 intensity: (1:41 @1) + (7:18 @2) + (30:07 @3) + (3:22 @4) 11.37 km (16.1 kph) +253m
ahr:133 max:151 rhr:79 slept:7.45 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan > Cliffview-Lonsdale-Woodcourt-Turner. Headed out after morning rain. I felt a few spots approaching Turner so didn't do any single tracks this time. 8 walkers with 4 dogs, 8 kids on bikes. 13°C. TE 2.8.
Relive: https://www.relive.cc/view/v4OGEo5B25q (pic - uprooted tree has caused subsidence on the edge of the Warrina trail)
Headlines: Hazzard rejects calls for harder lockdown - COVID cases climb / Aussie, Aussie, Aussie - joy, joy, joy: our golden Games (Olympics)

Saturday Aug 7, 2021 #

11 AM

Physical work (chainsawing) 1:50:00 [1] 0.12 km (15:16:40 / km) +12m 10:11:07 / km
slept:8.15 weight:65.5kg shoes: New Balance 409 (white)

Most of the larger logs leftover from the dead front yard tree have now been sliced into fireplace-sized pieces.
Headlines: Learn to live with COVID: Premier / Mr Bright Side - Life on Garside: Bronze, ballet and the big dance after Tokyo (Olympics, boxing)

Friday Aug 6, 2021 #

1 PM

MTB hills (trail) 38:08 intensity: (1:58 @1) + (3:10 @2) + (15:58 @3) + (16:56 @4) + (6 @5) 10.81 km (17.0 kph) +199m
ahr:141 max:160 rhr:88 slept:6.85 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Felt quick again today. Within 41" of my best south to north time. Managed to get up both Impossible Hills #2 & #3. Hill #2 now has a line that is rock free and has good traction. 4 walkers with 1 dog. 17°C. TE 3.2.
Relive: https://www.relive.cc/view/vRO7VnnmGyv (pic - the shed skink has returned)
Headlines: Under-40 cases surge / Air to the throne - Teenage kickflips: Palmer saves best for last to bag more gold for Australia (Olympics, skateboarding)

South to North trail - Splits

Thursday Aug 5, 2021 #

12 PM

Bike hills (long road) 1:38:27 intensity: (1:54 @1) + (8:21 @2) + (28:23 @3) + (18:14 @4) + (41:35 @5) 22.97 km (14.0 kph) +358m
ahr:142 max:162 rhr:73 slept:7.55 weight:65kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Berowra Waters Ferry. High HR spikes on the descent (205>206>211). Steady HR on the climb back (153-163). New PBs on segments 2, 5, 6 & 7. Finally managed break my fastest time to the bottom set on my old bike: 5:33 (-2"). New course record down & up: 22:15 (-56"). Caught up with Janet & Stuart at the end of Cambewarra Crescent on their daily walk. They told me about another local ANSW official who is keeping a public medal tally of the AUS Olympic team in the front window of his house. 18°C. TE 3.1.
Relive: https://www.relive.cc/view/vmqXXoYe9oq (pic - George's Olympic medal tally)
Headlines: Fears worst yet to come - Year 12 plans collapse - Youngest COVID death - Workplace risks / Shore things - Sail of the century scores 15th gold (Matthew Belcher & Will Ryan, Olympics, sailing)

BWF east side - down & back - Splits

Wednesday Aug 4, 2021 #

2 PM

Run (park) 1:46 intensity: (29 @1) + (41 @2) + (36 @3) 0.38 km (4:37 / km)
ahr:122 max:135 rhr:92 slept:6.6 weight:65kg (injured) (rest day) shoes: Nike Air Zoom Pegasus 33 (blu)

Warrina Street Oval, Berowra. Achilles felt good for the last couple of days but it was really obvious soon after I started that it wasn't quite right yet. Still sore when pushing off. Planned to run up the track to Alan Road but I abandoned my run after one lap of the oval. 14°C. TE 1.1.
Headlines: QR plan to let flights overseas resume (vaccinated travellers) / Simone smiles - Brave Biles gives fans what they wanted to see with bronze win in Tokyo farewell (Olympics, gymnastics)

Tuesday Aug 3, 2021 #

3 PM

MTB hills (trail) 36:57 intensity: (51 @1) + (2:32 @2) + (17:13 @3) + (16:21 @4) 10.66 km (17.3 kph) +206m
ahr:141 max:155 rhr:69 slept:7.8 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

W o r k s y s t e m s v e r y s l o w a g a i n t o d a y . Rode fast in sections when I had the wind behind me. Much faster overall than it seemed. I only realised on the last hill that I still had the front shocks locked. Until then I couldn't work out why the bike was rattling so much. Even the water bottle popped out of the holder at one stage. 6 walkers, 2 runners, 1 MTB. 16°C. TE 3.1.
Relive: https://www.relive.cc/view/vZqNYPwDzG6 (pic - top of Impossible Hill #2)
Headlines: Sydney's path from lockdown revealed - Kept under wraps / Indian stunner - Rebuilt Hockeyroos shattered again by India's knockout blow (Olympics, hockey)

North to South trail - Splits

Monday Aug 2, 2021 #

2 PM

Bike (road) 46:56 intensity: (23 @1) + (1:56 @2) + (20:36 @3) + (24:01 @4) 19.09 km (24.4 kph) +254m
ahr:144 max:154 rhr:98 slept:6.2 weight:65kg shoes: Giant TCR Adv 1 Disc (black)

Changed tyre pressures from 80psi to 90psi. Connectivity issues with work systems today. Probably because absolutely everybody is working from home now that Parramatta is a hotspot. 15°C. TE 3.2.
Relive: https://www.relive.cc/view/vAOZzxmjGyO (pic - Little Wobby on the Hawkesbury)
Headlines: Young men now key to reopening nation (vaccines push) / Logan's run - Martin's golden ride a flipping hit as BMX busts out of X-box (Olympics, Logan Martin)

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